Seaweed, wakame Nutrition Facts
45 calories per 100g serving
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Wakame seaweed is a nutrient-dense sea vegetable at just 45 calories per 100g, packing 3g of protein along with exceptional amounts of iodine, manganese, and folate. It has a silky texture and mild oceanic flavor. Most commonly found in miso soup and seaweed salads at Japanese restaurants.
Protein
3.03g
27% of calories
Carbs
9.14g
81% of calories
Fat
0.64g
13% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 45 kcal |
| Protein | 3.03g |
| Total Carbohydrates | 9.14g |
| Total Fat | 0.64g |
| Dietary Fiber | 0.5g |
| Sugars | 0.65g |
| Saturated Fat | 0.13g |
| Cholesterol | 0mg |
| Sodium | 872mg |
| Potassium | 50mg |
| Vitamin A | 18mcg |
| Vitamin C | 3mg |
| Calcium | 150mg |
| Iron | 2.18mg |
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Weight Loss
Ultra low-calorie with a unique umami flavor that adds depth to soups and salads. The iodine content also supports healthy thyroid function, which plays a role in metabolism.
Muscle Gain
Not a significant source of protein or calories, but its micronutrient density — especially iodine and magnesium — supports the hormonal environment needed for muscle growth.
Maintenance
A small but impactful addition to your diet for micronutrient variety. Rehydrate dried wakame in minutes and toss into soups, salads, or rice bowls.
Meal Ideas with Seaweed, wakame
Did you know?
Wakame contains fucoxanthin, a unique carotenoid pigment not found in land plants, which researchers have studied for its potential to help the body burn fat. A single serving of wakame can also provide over 400% of your daily iodine needs.
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Take the free quizCommon Questions About Seaweed, wakame
How many calories are in Seaweed, wakame?
Seaweed, wakame contains 45 calories per 100g serving. It provides 3.03g of protein, 9.14g of carbs, and 0.64g of fat.
Is Seaweed, wakame good for weight loss?
Ultra low-calorie with a unique umami flavor that adds depth to soups and salads. The iodine content also supports healthy thyroid function, which plays a role in metabolism.
What pairs well with Seaweed, wakame?
Great pairings include: Miso soup with wakame, tofu, and green onions alongside a salmon rice bowl, Seaweed salad with edamame, sesame dressing, and sushi rice, Wakame and cucumber salad with grilled teriyaki chicken. These combinations provide a balanced mix of macronutrients.